L-sit Pull-ups

Muscles worked
Latissimus dorsi, trapezius, abdominals, hip flexors.

Execution

1. Hang from the bar with arms extended and legs straight out in front of you at 90°, in an L-sit position.
   
2. Pull up, bringing your chest towards the bar, without releasing abdominal tension.
   
3. Hold briefly at the top, then slowly lower yourself down, controlling the movement.
   
4. Keep your legs still and straight throughout the exercise.
   
5. Breathe regularly and keep your core well-braced.
   

Tips: Maintain constant abdominal contraction to stabilize the position.

First, work on classic pull-ups and static L-sits before combining the two.

Australian Pull-ups (sup.)

Muscles worked
Latissimus dorsi, trapezius, rhomboids.

Execution

1. Place the bar at waist height and hang with arms extended, body straight, and heels on the ground.
   
2. Pull your chest towards the bar, squeezing your shoulder blades together.
   
3. Hold briefly at the top, then slowly lower yourself down.
   
4. Keep your core engaged and hips aligned.
   
5. Inhale on descent, exhale on ascent.
   

Tips : The more horizontal your body is, the more challenging the exercise.

Keep your elbows close to your body and avoid any swinging.

Front Lever

Muscles worked
Latissimus dorsi, abdominals, glutes, lower back, posterior deltoids.

Execution

1. Hang with arms extended, palms facing the floor.
   
2. Squeeze your back and core muscles to bring your body horizontal, parallel to the ground.
   
3. Hold the position for a few seconds, keeping your arms straight.
   
4. Slowly lower yourself back down, keeping control.
   
5. Keep your eyes fixed and your body perfectly straight.
   

Tips: Start with a tuck Front lever (knees bent) before gradually straightening your legs.

Focus on your shoulder blade strength and keeping your whole body tight.

Back Lever

Muscles worked
Shoulders, abs, glutes, lower back.

Execution

1. Hang from the bar and slowly get into an inverted, head-down position.
   
2. Rotate your body until you're horizontal, with your back facing the ground.
   
3. Squeeze your abs and glutes to keep your body straight.
   
4. Hold for a few seconds, then slowly go back to the start.
   
5. Keep your arms tight at all times.
   

Tips: Practice the skin the cat and the tuck Back lever before trying the full version.

Keep your chest open and your arms locked to avoid any joint strain.

Dips

Muscles worked
Lower chest, triceps, front shoulders.

Execution

1. Place your hands on the bar, keeping your arms straight and shoulders low.
   
2. Slowly lower yourself until your elbows are at a 90° angle.
   
3. Push up forcefully to return to the starting position.
   
4. Keep your upper body leaning slightly forward.
   
5. Control every phase of the movement.

Tips: To really hit your chest, lean your upper body forward a bit.

L-sit

Muscles worked
Abs, hip flexors, quads.

Execution

1. Place your hands on the bar, keeping your arms straight and shoulders low.
   
2. Lift your hips and extend your legs straight out in front of you at a 90° angle.
   
3. Hold the position by squeezing your abs and quads.
   
4. Breathe slowly and stay steady.
   
5. Slowly lower yourself back down.
   

Tips: If you need to, start with a 'tuck' version (knees bent) before fully straightening your legs.

V-sit

Muscles worked
Abs, hip flexors, quads.

Execution

1. From an L-sit position, raise your legs above your hips to form a 'V'.
   
2. Keep your arms straight and your shoulders active.
   
3. Really squeeze your abs and thighs to hold the position.
   
4. Breathe calmly while keeping that tension.
   
5. Slowly lower yourself without losing control.
   

Tips: Avoid swinging your upper body; the movement should be static and controlled.

Toes to Bar

Muscles worked
Abs, hip flexors, forearms.

Execution

1. Hang with straight arms in an L-Sit position.
   
2. Engage your abs to bring your feet up to the bar.
   
3. Touch the bar with your toes, then slowly lower your legs.
   
4. Avoid excessive swinging movements.
   
5. Control the descent to maintain abdominal tension.
   

Tips: Don't focus on speed; prioritize precision and control.

Fix your gaze on a point in front of you and engage your abs before each repetition.

Hanging Windshield Wipers

Muscles worked
Obliques, rectus abdominis (front abs), hip flexors.

Execution

1. Hang with your arms straight or slightly bent.
   
2. Raise your straight legs vertically.
   
3. Rotate your legs from left to right while keeping your abs tight.
   
4. Keep your shoulders stable and your core engaged.
   
5. Control each movement smoothly.
   

Tips: Perform the movement slowly to maximize oblique engagement.

The straighter your legs, the more challenging the exercise.

Handstand

Muscles worked
Shoulders, triceps, traps, abs, glutes.

Execution

1. Place your hands on the bar with straight arms.
   
2. Lift your legs up until you’re in a handstand position.
   
3. Contract the abdominals and glutes to stabilize the body.
   
4. Fix your gaze on a point between your hands to maintain balance.
   
5. Hold the position for several seconds before slowly lowering yourself.
   

Tips: Start against a wall to practice stability.

Actively push through your arms and engage your shoulders upwards to create a solid base.

Elbow Lever

Muscles worked
Shoulders, glutes.

Execution

1. Place your hands on the bar with your elbows bent close to your stomach.
   
2. Shift your body weight forward until your feet lift off the ground.
   
3. Rest your forearms on your elbows to stabilize the position.
   
4. Hold for a few seconds without arching your back.
   
5. Slowly return to the starting position.
   

Tips: Look slightly forward to maintain balance.